Fit over Forty

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It seems to get harder to stay in shape (or even get in shape!) once you pass 40. And it doesn’t seem fair! You’ve probably been quite active most of your adult life, and you might even have been quite accomplished at what you do (strength training, running, swimming, cycling, yoga, whatever), then, out of the blue, you seem to have hit an invisible wall … and no matter how you try you just can’t seem to get past it.

Pssst! Are you past it?

Maybe that’s it … you’re past it! NO! Don’t even think that way! Remember, you don’t stop because you get old, you get old because you stop.

YOU DON’T STOP BECAUSE YOU GET OLD,
YOU GET OLD BECAUSE YOU STOP

So, if there is still hope for you … how come you’re finding it so difficult to get in shape? Or to shift that layer of fat that’s mysteriously accumulated round your middle? Puts me in mind of the line in that Paul Simon song,”A man walks down the street, he says, Why am I soft in the middle, now? Why am I soft in the middle? The rest of my life is so hard.” Yeah, first time I heard that it rang a bell with me (and I wasn’t even over forty!).

It can be done … but you have to stick to a plan

It is possible to effectively reverse the effects of ageing, but it takes a cunning little plan … and more importantly it takes sticking to that plan like you’ve been superglued to it.

So … what’s this cunning plan then?

First off, it’s not rocket science, just in case you thought you’d have to bone up on your school physics. Actually, it’s pretty simple. That’s not to say it doesn’t take work, ‘cos it does. It takes a lot of work. But the work isn’t even that hard, and you can space it out across the course of the day.

Points to keep in mind:

  • Be more active generally
  • Do some exercise every day
  • Make it a habit
  • Train in small chunks
  • Don’t eat like a teenager
  • No equipment needed

Be more active

Look for opportunities to be more active throughout the day. If you’re in a building where there’s a choice of stairs or elevator, choose the stairs. If you need to go out to a local shop, don’t take the car, enjoy the walk. Start a habit of going for a short walk in the cool of the evening. If you know a neighbour is going to be away for a few days, offer to look after their dog and take it out for walks (or if you’ve got a dog yourself treat it to more walks than usual).

Do some exercise every day

Do the exercises I’m about to suggest, and throw a few more in if you feel like. And if you can’t do the daily exercise routine I suggest, at least try to do one or two simple exercises.

Make it a habit

This will work if it becomes a habit. If it doesn’t become a habit, it won’t work. Simple really. Your choice.

Train in small chunks

You’ll see how easy it is to chunk your exercise when you take a look at doing what I suggest. It automatically slots your daily exercise into tasty, bite-size chunks that you’ll find totally irresistible!

Don’t eat like a teenager

You’re not a teenager anymore (sadly), and you should have already toned down your intake of fast food and junk food. If you haven’t, this seems the right time to take charge of things; just eat a sensible diet, and drink plenty of water.

No equipment needed

I’m guessing you might not be a frequent visitor to the gym anymore, so it’s really useful to have a workout that needs no equipment. This is it.

Exercises:

  • Flutter kicks
  • Press ups
  • Seated knee raises
  • Seated knee raises variation – alternate legs
  • Plank (including variations)
  • Hyperextensions
  • Air squats
  • Simple ‘squeeze’ exercise for your abs

Pick any three or four exercises per session (and choose different ones each session if you like, or stay with the same ones for the entire day). Set your interval timer for 20 seconds exercise, 30 seconds rest (or whatever you’re comfortable with) and start the session.